Tag Archives: swimmer

Week of May 24 – 28, 2016

Hello team, 

Congratulations to

  • Luis Ortiz
  • Kathy Palazzo
  • Pat Smith
  • Jennifer Sturgess
  • Michelle Hill
  • Jason Sanders
  • Leslie Wolcott
  • Karen Bhilar
  • Jason Sanders
May 24 – 28, 2016:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Time: 5:30 AM 5:00 AM 5:00 AM 5:00 AM 5:30 AM 6:30 am OFF
Location: Aquatic Center DTWN Run DTWN
Aquatic
 Center
Lee Vista / 436
Sport: Swim Bike/Run Run Bike/Run Swim Bike / Run
Duration: 1h 30m 90 min bike / 30 min run 1h 30m
Map
Distance: 3.47 mi
http://www.mapmyrun.com/routes/view/1088018504
90 min bike / 30 min run 1h 30m Brick
Club Races!
Cruise

Book Today – December 16 – 19, 2016!
Enjoy a weekend celebration at the Caribbean of training, dancing and having fun.

For more information, visit www.tricruises.com

Booking form: Download
PDF: Flyer
More information to follow soon.

Discounts:
  • Advanced Cycles: Mention the CFL Tri Club
  • Xterra Wetsuits: CO-TripK
  • Skin Strong: CFTC2016
  • SommerSports: CFLTRICLUB12016    this code is good for 10% off Sommer Sports owned events and will expire March 31st, 2016.
  • Tri Peak Athlete: Bike Fitting $25 dollars off. Schedule your appointment. 321-443-0073
  • Premier Bike Transport: CFLTRI2016

February 9 – 15, 2015

Countdown to races!

  • IM 70.3 Puerto Rico – 4 weeks
  • Clermont – 6 weeks 
  • St. Anthony’s – 11 weeks
All about that base!
Lay the groundwork now to perform stronger all year.
Whether yo are hoping to get a better time goal, reduce a few pounds, or simply increase you bike FTP… you’ll benefit from focusing on the first couple of months on building your base.
all athletes must build mileage gradually, never exceeding 10% increases from week to week and should vary the length of their training. Therefore, it is important for you to keep record if your training. If you haven’t already, please create your training peaks account at:
Cross training is key to your development and success. As triathletes, we have the convenience in cross training with swimming, biking and running. However, strength training is key to your success. Next week’s article we will be over strength training.
Training Schedule
Mon Tue Wed Thu Fri Sat Sun
Time: 5:30 am 5:00 am 5:30 am 5:00 am 5:30 am 7:30 am OFF
Location: Aquatic Center Downtown YMCA Aquatic Center Downtown YMCA Aquatic Center TBA
Sport Swim Bike/Run Swim Run Swim Bike/Trainer
Duration: 90 min 2 hours 90 min 2 hours 90 min 2  hours

Breakfast of the day

Green Eggs and Ham

  • Savory oatmeal makes a great lunch or dinner. Lean ham and eggs pack protein to satisfy your hunger, while spinach contains nitrates that improve muscle functioning during exercise.
    • Stir int he pot
      • 1/2 cup low sodium chick or vegetable broth
    • 3 cups baby spinach
    • 1/3 cup grated parmesan cheese
    • 1/3 cup chopped oil packed sun dried tomatoes
    • 1/4 teaspoon ground petter
  • Top each serving with
    • 1 ounce black forest ham, chopped
    • 1 fried egg
    • 1 teaspoon chopped chives
    • dash of hot sauce